A seated overhead press is one of the most effective exercises that can help you in keeping the upper body muscles strong and conditioned. The upper body strength is very crucial in your day-to-day life and supports you in performing several tasks with increased efficiency. Besides, if you are engaged in a weightlifting program, this workout can provide excellent support with your quest. Similarly, it is also effective in promoting back mobility. However, if you are a newbie to this workout, then this post can explain to you the right way to practice it. Besides, you will also learn the multifaceted benefits of this workout by reading this post until the end.
Table of Contents
What Is Seated Overhead Press?
The seated overhead press is also referred to as a sitting dumbbell shoulder press. In this workout, you will mainly need a sitting bench, a pair of dumbbells of equal weight, and a willingness to master the art of this workout program. When you have all the needed things handy, you can start performing this exercise. In this workout, you need to sit in a steady position and lift the dumbbells over the head as the name indicated the same itself. Anything that requires you to make motion over your head provides incredible strength to your core. If you want to do the seated overhead press efficiently, then you have landed at the right place.
How To Do It In A Fail-Safe Manner?
Now that you have gained adequate knowledge about the exercise, here’s how to do it in an impeccable manner. Before hitting the gym, you need to understand the mechanics of the motion. You can try out different activities for different results. These combinations may include raising both hands at the same time, single hand at a time, and several others. Below are the simple steps to perform seated overhead press:
- Take your position on a bench and sit steadily with your body still. You can also try it out at an angle.
- Now hold equal weights in both hands and lift both arms overhead.
- You need to align your arm’s motion to the ears and start the press with dumbbells. You may use other equipment such as a barbell, dumbbell, and several others.
- A correct movement is one that is in line with your ears.
Things To Keep In Mind When Performing The Workout
The perfect execution of the seated overhead press requires a few essential cautionary considerations as given below:
1: Injury Prevention
Injury prevention is the first and foremost thing you need to have consistency in your mind when practicing this workout. The grip and angle of movement are very crucial to prevent injuries to the wrist, neck, or back. Besides, when starting this exercise, keep it less intense in the beginning to get the best results.
Start with fewer weights and gradually increase with the time when you start doing the seated overhead press efficiently. You may try out different weights, such as rod, dumbbell, barbell, and kettlebell, provided they align with your ears.
3: Trying Out Combinations
Start with the basics, and when you think that you have a hold on this workout, you may try out some different combinations with the training. You can try out different equipment and varied angles to target different parts of the upper body.
4: Range Of Motion
The range of motion must be correct when doing the exercise. You need to hold the bar wider than the shoulder width. Besides, keep the elbow right underneath the wrist in proper alignment.
Benefits Of Seated Overhead Press
Now that you are aware of the workout procedure, below are its main advantages you can reap upon regular practicing:
1: Promotes Shoulder Muscle’s Size and Strength
The best impact of this workout plan hits your shoulder mass and strength. The shoulder is the main that is entirely involved in this exercise. Additionally, it also helps in gaining muscle and strength in the upper portion of the body, such as the upper back and chest. Additionally, it also works magic in correcting the posture and improving the stability of the upper parts.
2: Strengthens the Triceps Muscles
The seated overhead press not only helps in swelling up the biceps but also makes the triceps trimmed and empowered. Triceps is also one of the most functional muscles that can help you in accomplishing a task with the utmost efficiency. Keeping triceps in optimal shape can help you at competitive levels as well. Besides, it also improves flexibility and range of motion.
3: Boosts Trapezius Muscle Gain
Trapezius muscles are directly related to strength. The stronger the muscles, the better the force you can put to a task. People who do heavy-duty work often have better trapezius muscles. The seated overhead press puts all the stress on these muscles so that they can be benefitted with better mass and strength. Besides, they offer great support to the backbone and keep the pain and keep the injuries at bay.
4: Empowers Core Muscles
Apart from benefitting the upper body muscles, this workout bestows core muscles with incredible power, strength, and agility. When core muscles are strong, it works in sync with the other body muscles to accomplish daunting tasks. Moreover, it is also good for improving balance and stability. Furthermore, optimal core muscles are also rewarding in terms of overall fitness.
5: Boost Physical Performance
The overhead press workout is great when it comes to enhancing the physical performance of the body. Strengthening the upper part and others can improve your athletic performance. You can perform your day-to-day tasks more efficiently in a reduced time. Also, if you want to advance your workouts, your optimal physical well-being can support it.
This post elaborates on the right methodology to perform the seated overhead press along with the set of perks that it offers to our physical well-being. In addition, it also stated the precautionary steps to make the workout safe and effective for you. If you want more posts from the health category, make a visit to our blog section.